April 11, 2025

6 Weeks ‘Til Summer – Here’s What You Actually Need to Do

It’s six weeks until summer properly kicks off.

Cue the usual chaos: juice fasts, 5-day-a-week HIIT, fat-burning gummies (don’t), and more “summer body” nonsense than you can shake a sunhat at.

Let’s be clear: you don’t need a six-pack to go to the beach.

But if you want to feel better in your body — more capable, more energised, more you — you’ve got time. And it doesn’t require overhauling your life.

Here’s how to do it properly. No crash diets, no panic, no fluff.

1. Train three times a week — and actually plan it

Here’s where most people go wrong: they aim for “three sessions a week” but don’t book them in.

Then something comes up. Then they’re tired. Then it’s Thursday and they’re negotiating with themselves. (“I’ll go tomorrow.” Spoiler: they don’t.)

The fix?

Look at your week ahead
Pick three slots that work
Put them in your diary
Tell someone (triangulation = accountability)
Treat it like an appointment you don’t cancel

Now, let’s talk about what you should actually be doing in those sessions.

If your goal is to feel good on the beach — stronger, leaner, more energised — then your training should be:

Strength-based – to build and maintain muscle
Progressive – not just doing the same weights and reps each week
Conditioning-focused – to improve fitness and shift body composition
Structured – so you’re not winging it every time you walk through the door

Basically: no random workouts, no endless cardio.

You want training that challenges your muscles, gets your heart rate up, and actually makes you better week by week. That’s what we do here — and it works.

If you’re not already training with us, our 21-Day Challenge is a smart way to get started.

2. Move more. Walk more. Stretch when you’re stiff.

No fancy tracker required. Just… move.

Aim for 10,000 steps a day, or as much as you can reasonably fit in
Walk to work, walk at lunch, walk instead of scrolling — it all adds up
If you’re stiff, stretch. Doesn’t need to be a full routine. Just a few minutes of moving your joints through their range of motion goes a long way

None of this replaces training, but it supports it massively; and it’s probably the easiest thing on this list to implement today.

3. Sort your food (without starving yourself)

Here’s where we take a breath. If you’re just starting or restarting, we don’t recommend slashing your calories out the gate.

Because trying to build a new habit (training) while under-eating is a recipe for low energy, poor recovery, and bailing after week two.

Instead, start with this:

Focus on turning up consistently
Once that’s solid, layer in a healthy eating plan
Eat a rainbow of vegetables to keep meals balanced
Prioritise protein at every meal
Don’t skip meals or dramatically cut carbs — it’ll backfire

If you’re feeling motivated, absolutely tidy up your food. But do it in a way that fuels your training, not fights against it.

4. Sleep like it matters (because it does)

Poor sleep messes with your hunger, energy, mood, and recovery.
Training on five hours of sleep? You’ll feel like a broken phone trying to load a video. It’ll work, just not well.

Some quick wins:

Set a rough bedtime (and stick to it)
No screens 30 mins before bed (yes, yes, we know)
Keep the room cool and dark
If sleep is a total mess right now — start by just getting into bed earlier. No pressure to fix everything at once

5. Drink more water than you think you need

You’ve heard it a million times, but hydration still gets overlooked.

Start simple:

One glass first thing
One glass with every meal
One during or after training

It helps with energy, hunger, digestion, and everything in between. You don’t need to overthink it — just don’t forget it.

TL;DR – What to actually do for the next 6 weeks:

Train 3x/week — and book it in
Move daily — walk more, stretch more, live in your body
Fuel yourself properly — don’t diet yourself into the ground
Sleep like a grown-up — it makes everything else work better
Drink water — consistently, not just when you’re thirsty

That’s it.
No extremes. No nonsense. Just small, sustainable shifts that will carry you straight through summer feeling strong, clear-headed, and confident in your skin.

And if you want a helping hand, our next 21-Day Challenge cohort starts soon: three weeks, expert coaching, and actual momentum.